THURSDAY NIGHT TEMPO
Tempo workouts are intended to help your body understand what different paces feel like and they help improve the amount of oxygen that gets to your muscles. The workout consists of a warm up followed by an assigned amount of time or distance at a pace that you could hold when racing a 10k or half marathon. The workout is completed with a cool down. Our coach designs the workout and will help you figure out the pace at which you should be doing your workouts.
Your goal is to complete the workout feeling good. That includes the warm-up, the workout, and the cool-down. Do not try to compete with others, this may cause you not to finish the workout. Settle in with a group that allows you to run at a comfortable pace. If not, drop back to the next group.
5:45 – 6:10 Arrive relaxed, ready to warm-up, stretch, and socialize
6:10 – 6:25 Coach gathers the members. Be prepared to get to the starting area, you don’t want to miss anything the coach says. Club officers will make general announcements and introductions. Coach explains today’s workout and sends us out for a warmup mile and “strides”. Strides are short quick efforts where you practice good form. They are followed by easy jogs. After finishing the strides we gather again at the starting line to do “the workout”.
6:25 – 7:00 The workout usually totals about three – six miles. It is run on the path at Veteran’s Park. The faster groups will go first, followed a few seconds later by the second group, and so on. Stay with your group at the agreed-to-pace in order to get the most benefit. If a faster runner(s) come up behind you yelling “on your left” slowly move over to your right.
7:00 – 7:15 Cool-down